Side-Lying Inner-Thigh Active Roll-Ball

Roll-Ball Side Lying Inner Thigh Active Hip

Starting Position:
1. Lie on your side on an exercise mat. Make sure your body is in a straight line from head to toe.
2. Place a small soft object or a rolled-up towel (this simulates a "ball") between your legs. Position it at the level of your knees.
3. Support your head on your bottom arm while your top arm can be placed on your hip or extend it in front of you for balance.
4. Keep your legs straight and stacked on top of each other.

Movement Instructions:
1. Inhale and prepare. As you exhale, lift your top leg upward away from your bottom leg, keeping it straight.
2. Hold the position for a moment at the top while squeezing your inner thigh.
3. Slowly lower your leg back to the starting position, maintaining control.
4. Perform the movement for 10 to 15 repetitions.
5. Switch sides and repeat the exercise to work the other inner thigh.

Tips:
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Avoid using momentum; focus on controlled, slow movements for better muscle engagement.
- Make sure to breathe steadily and maintain a neutral spine.
- If you feel any discomfort in your lower back, adjust your legs' position or reduce the range of movement.